What to do at the gym? : Community Message Boards
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CrystalW
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Wed, Feb 29, 2012 23:02
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What to do at the gym?
So I joined a gym about 5 days ago, and when I get there, I am not sure what to do..lol. I couldn't afford the personal trainer package, so I think I am pretty much on my own. I always start with stretching and then I do about 15 minutes of cardio on an eliptical (which I love). Then I wander around aimlessly from machine to machine. Anyone got a great routine for me or advice?
Any suggestion would be greatly appreciated.
Crystal :)
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8191
CT
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Thu, Mar 1, 2012 07:03
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what to do???
I like the cardio. Set goals and extend after a few weeks.
I keep it simple, I rotate some core, ab and shoulder tasks (physio ball, sit-ups, plank...) the site has a bunch.
Why not more cardio at the end? Treadmill walk or jog, stationary bike (a favorite...).
Keep us updated.
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freakfreeloader
Edmonton AB
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Thu, Mar 1, 2012 08:03
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First advice never stretch cold, ideally after cardio training. There is so much to learn about posture, proper form, breathing, how to set up a program, and establish goals. I put together some infomation that will help you get started. Community message board>>mingle>>fitclick watercooler>>the secret to effective fat loss. This will help you get started and accomplish your goals.
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rmatt06
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Thu, Mar 1, 2012 11:03
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Gym
Easy 3-Day Workout Routine
Even though you can choose which days to go to the gym, it is recommended that you leave at least one day of rest between each workout.
Here is the suggested combination for your easy three-day workout routine.
• Day 1 - Chest, back, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 2 - Day off
• Day 3 - Shoulders, legs, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 4 - Day off
• Day 5 - Biceps, triceps, abdominal muscles, and cardiovascular exercises (30 minutes)
• Day 6 - Day off
• Day 7 - Day off
Advising you on which specific exercises to perform isn't necessary because everybody has access to different training equipment and has their own preferred exercises for each muscle group. Instead, focus on what muscle groups to combine when exercising and how to efficiently distribute your three-day workout routine.
Keep in mind that the entire workout shouldn't take more than an hour and a half, including the cardiovascular training. In order to work each muscle group adequately in such a short time, you'll have to carry out three sets of three exercises for each group.
Please join my group called fit and active fitness. Go to my group tab then search and join!
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Cherie20732
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Thu, Mar 1, 2012 13:03
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If you joined a gym they should have a machine orientation! I did that and then I set goals for the amount of weight and repititions to do!
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CrystalW
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Thu, Mar 1, 2012 14:03
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Thanks guys, this all very helpful, I feel less in the dark :)
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8191
CT
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Fri, Mar 2, 2012 09:03
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LotsaLbs2Lose
NC
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Fri, Mar 2, 2012 10:03
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Workout tracker links to youtube exercise vids.
I was going to suggest going to the workout tracker-and plugging in different exercises in the search bar, and then filter with fitclick only to find great video links to youtube on all kinds of ways to workout at the gym. These vids are extremely helpful! Good luck!
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freakfreeloader
Edmonton AB
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Sun, Mar 4, 2012 09:03
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I find Women like to train a total body workout unlike men we will train all the major muscle groups of the body 3,4, or 5 seperate training days. Use a modified compound supersets. Perform modified compound supersets by performing the first exercise, resting for the prescribed rest period, performing the second exercise, resting for the prescribed rest period and going back to the first exercise. Continue in this manner until you have performed all of the prescribed number of sets , and then continue with the next modified compound superset. Example Routine.
Day one: Modified Compound Superset #1
Back: Dumbbell rows (one arm) reps 15-20 rest 60 seconds sets 2
Chest: Push-ups (against wall if unable to perform on floor) reps 15-20 rest 60 seconds sets 2.
Modified Compound Superset #2
Shoulders: Dumbbell shoulder press: reps 15-20 rest 60 seconds sets 2
Calves: Standind calf raise: reps 15-20 rest 60 seconds sets 2
Modified Compound Superset #3
Biceps: Dumbbell curl: reps 15-20 rest 60 seconds sets 2
Triceps: Overhead dumbbell extensions: reps 15-20 rest 60 seconds sets 2
Modified Compound Superset #4
Thighs: Dumbell squats: reps 15-20 rest 60 seconds sets 2
Hamstrings: Stiff leg deadlifts: reps 15-20 rest 60 seconds sets 2
Modified Compound Superset #5
Lower abs: Leg raise: as many as possible rest 60 seconds sets 2
Upper abs: Crunches: as many as possible rest 60 seconds sets 2
Cardio: 10 minutes or more of any activity that you like.
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TimeToFly
NU
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Fri, Mar 9, 2012 06:03
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Steam room & sauna ;)
Just kidding. I use my gym for classes ( spinning , Zumba step classes etc) cardio machines and weight training. I pay for a trainer to work with me to teach me new exercises and use of new weight machines.
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